Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Frozen Broccoli Spears	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	1.4% 41kcal	19.5% 564kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0% 0g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	70% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	53.7% 9.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	74.4% 97g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0% 0g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	25% 9.5g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.3% 133μg	29% 116μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	21.6% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	5.8% 58mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	12.8% 1.02mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	92% 2.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83.6mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	9.2% 313mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	66.5% 36.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	115% 1721mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Crackers, saltines, whole wheat (includes multi-grain) per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Crackers, saltines, whole wheat (includes multi-grain) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Crackers, saltines, whole wheat (includes multi-grain):

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, more Vitamin C and 5.5 times more Vitamin K than Crackers, saltines, whole wheat (includes multi-grain).
• While 5 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 6.5 times more Vitamin B1, 2 times more Vitamin B2, 9.6 times more Vitamin B3 and 2.7 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Crackers, saltines, whole wheat (includes multi-grain) provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin E per five ounces.
• 5 ounces of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Crackers, saltines, whole wheat (includes multi-grain):

• 5 ounces of Frozen Broccoli Spears have more Calcium and 9.2 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• While 5 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 7.4 times more Copper, 7.1 times more Iron, 4.4 times more Magnesium, 5.8 times more Manganese, 3.3 times more Phosphorus, 13.6 times more Selenium, 71.4 times more Sodium and 4.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Potassium per five ounces.
• 5 ounces of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• While 5 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 13.7 times more Energy, 31.5 times more Fat, 6.3 times more Omega 3, 174 times more Omega 6, 12.8 times more Carbohydrate, 2.2 times more Fiber and 2.3 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6